This Back-to-Basics Food Plan Couldn't Be Simpler, and the Results May Be Shocking

We've made it too complicated.

Almost everyone used to be thin. All people more or less. Or at least, way more people than are thin today.

What is the one thing that is drastically different in today than in, say, the 1970s and prior?

I'd argue that it's snacking.

no snacking planMy no snacking plan will be a game changer if you've already tried everything else.

Decades back, people didn't used to snack. You had breakfast. Then you had lunch. Then you had dinner. If you missed a meal? Guess what? You waited until the next one.

I'm convinced that the food industry has tricked us into believing that we need all these snacks. Because snacks are quite often packaged foods, and everyone knows that packaged foods are marked up WAY more than fresh ones. A marketer's dream!

Plus, it's easy to think that "it's just a little snack" and still have plenty of room for your next meal, which means that all of us are eating that much more food.

Many clients of mine lose weight while on vacation. I'm convinced that part of this is due to the fact that they tend to just eat 2-3 meals a day and little to no snacks while away.

Personally, I stopped snacking 5 or 6 years ago. Guess what happened? I found maintaining my weight (or losing, if necessary) easier than ever before. There is so much less planning when you don't snack. Also, total calories, at least for many people I know, end up being so much more easily controlled. And it's total calories that really wreak havoc on our weight. Furthermore, you learn to deal with feelings and emotions that you used to stuff down with food in other ways. Because you are forced to.

Life just gets simpler when you don't snack. And willpower becomes saved up for other tasks, because you don't always have to think, "should I eat, or not?" You know the answer without having to think about it. It also eliminates that mental battle of whether or not you'll grab some junk food at a sporting event or at the movies, or even in your car while driving around.

The average American consumes 650 calories worth of snacks EACH DAY. For some adults, that is over 1/3 of a day's total calories, and that's only if you are trying to maintain your weight, not lose! It didn't used to be this way.

no snacking diet plan

Also, it is a complete and total MYTH that metabolism is boosted by snacking. End of story.

Most people I know who maintain leanness long term don't snack. The proof is in the pudding (err - forget I mentioned pudding!)

Now, I understand sometimes life gets messy. For example, if I go to a party and there is really only snack foods available and it's mealtime, I'll have some of this, and some of that, and just call it my "meal." Also, if I truly crave a "snack" food, I will have it, but as part of my meal, not at a separate time. Like having some chips on the side at lunch. 

For some people, only eating three meals just doesn't work due to their activity levels or their body's metabolism. That's fine. You can have 4 or even 5 meals each day, as long as they are a bit smaller and nutritionally balanced (they contain at least a protein and a fruit and/or vegetable).

Personally, my sweet spot is 4 meals per day. I usually have breakfast around 10am, which I call Meal 1 (yes, I love intermittent fasting!). Meal 2 usually happens around 2pm, Meal 3 around 5pm, and Meal 4 around 9pm.

None of my meals are huge, but they aren't tiny either. If I have a social engagement at a particular time it's easy to adjust my meals accordingly since I have the 4 each day. I can make one smaller and another bigger if I want to for social occasions.

People ask, "But what do you do if you get HUNGRY?" Honestly, hunger doesn't kill you. I can get a tad bit hungry an hour or so before a meal. Remember what that used to feel like? I bet it's been awhile. It is actually a sign that your body is burning fat for energy. And you will figure out how to make your meals the right size, so that hunger is not a huge problem. Also, you'd be surprised how fluids can fill in the gaps in between meals. It is important that you have balanced meals to ensure that all your nutrient needs are met. But really, should you be doing that anyway?

Do I miss snacking? Honestly, I don't. I guess I did at the beginning, but eventually I loved the simplicity of the plan, and also the fact that my meals could actually be large enough to feel satisfying. Also, I used to have an eating disorder, and by stopping the snacking I felt that I obsessed and thought about food less, which was a very good thing. The last piece that I love about not snacking is it's much easier to keep my teeth feeling clean and fresh.

My No Snacking *Challenge* to You!

I challenge you to give up snacking for one week. If you accept the challenge, comment below, and let me know how you did! I bet you'll lose, or at the very least you'll feel freer :) Worried you won't have the willpower? Don't! Just do it! It's only one week.


Get more info on the no snacking plan by grabbing your copy of my new book, Change Your Weighs

no snack meal plan

You can get it sent to your kindle for less than the price of a couple of snacks :)

Change Your Weighs: 199 Reasons Why It's Just Not Working Out.


If you'd like more personalized help, consider hiring me to help you with your health and fitness in person or virtually! I'm a Certified Nutritionist and Certified Personal Trainer.

Go here to learn more about booking a Nutrition Consultation. Go here to receive a Price Quote for either in-person or video call sessions!

Hop onto our mailing list to receive fresh fitness articles, tips and special offers once per month.

You might also like these pages.

  • Home Bodies Weight Loss Success Story: Meet Betsy

    Home Bodies client who has maintained a 40 pound weight loss teaches us her ways. Hear just how she did it.

  • Rapid weight loss

    Rapid weight loss can be done safely if you follow the advice of a professional. Rapid weight loss can provide a much-needed boost to motivation.

  • Weight Loss Results: How to Ensure Them

    When looking for weight loss results, you must understand that sometimes a small change in your exercise routine or your diet can change everything. If you are skipping workouts or cutting calories some of the time but not all of the time, read this!

  • Rapid Weight Loss Plan

    A Safe Rapid Weight Loss Plan designed to jump-start your program or get you ready for summer. Lose 2-5 pounds per week for four weeks.

  • Prescription meds and weight gain

    Prescription meds and weight gain: there may be a link. Learn the most common types of drugs that contribute to weight gain. Always consult your doctor when considering a change to your regimen.

New! Comments

Have your say about what you just read! Leave me a comment in the box below.